Why do you need protein shakes and how to prepare them even from ordinary products

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

You will at least improve your memory and lose belly fat.

Why protein shakes are needed

According to scientists., an adult needs to consume 1, 2–1, 6 g of protein per kilogram of body weight per day.

This amount of protein:

1. Reduces. …,. … … feeling hungry during the day and wanting to eat at night.
2. Helps burn more calories.
3. Helps to get rid of belly fat, lose weight and not gain it again.
4. Increases attentiveness, visual and verbal memory.
5. Together with calcium and vitamin D, it supports bone health and reduces the risk of fractures.
6. Reduces blood pressure.
7. Increases the amount of good cholesterol, reducing the risk of cardiovascular disease.

A person weighing 70 kg needs 84-112 g of protein per day. These are 200 g of boiled chicken breast, 2 chicken eggs, 100 g of cottage cheese and 100 g of red fish. And these are the highest protein foods. If you don't include them in your diet, it will be even harder to get your protein intake.

Try protein shakes to keep up with your daily intake. Cooking them is much easier and faster. Moreover, both from conventional products and from powders bought in a sports nutrition store.

What to Choose: Protein Powder vs. Food Shakes

Protein Powder is a concentrated dry mix made from common food products: milk, eggs, legumes. It contains the same amino acids as regular food, but little or no carbohydrates and fats. In this form, the protein is well absorbed and makes it easy to keep within the norm of calories.

To maintain weight and health, regular whey protein is enough, and for vegetarians and people with lactose intolerance, soy or pea protein is suitable. Moreover, it is not necessary to dilute the protein powder only with water or milk. You can make delicious and healthy cocktails with berries, banana, nuts and more.

If you don't want to spend money on a sports meal, try making high-protein shakes from regular foods.

How to make protein shakes at home

Unless there are any other recommendations in the recipe, simply combine all the ingredients with a blender.

1. Classic Banana Protein Shake - 24 g of protein, 293 kcal

• 200 g of milk;
• 100 g fat-free cottage cheese;
• 1 banana.

2. Protein shake with egg and syrup - 17 g of protein, 200 kcal

• 200 g of milk;
• 50 g fat-free cottage cheese;
• 1 egg white;
• 2 teaspoons of syrup.

3. Fruit cocktail with honey - 19.5 g of protein, 198 kcal

• 100 g fat-free cottage cheese;
• 100 g of milk;
• 2 thin slices of peach, preferably frozen;
• 1 tablespoon honey.

4. Chocolate protein shake - 34 g protein, 482 kcal

• 150 g Greek yogurt
• 10 raw almonds
• 1¹⁄₂ tablespoon of cocoa powder
• ¹⁄₂ teaspoon cinnamon
• 1 banana, sliced and frozen
• 150 g of milk;
• 1 teaspoon of syrup - optional.

5. Strawberry protein shake - 41.5 g protein, 633 kcal

• 450 g strawberries;
• 2 tablespoons of sugar;
• 225 g of cottage cheese;
• 2 tablespoons of honey;
• 1 teaspoon vanilla
• 60 ml of water;
• ¹⁄₂ large banana or 1 small
• 1 cup ice
• whipped cream - optional.

Preheat oven to 180 degrees. Peel the strawberries, stir in the sugar and place in the oven for 30 minutes. Stir once during cooking. Remove from oven and let cool.

Using a blender, blend the berries and their juice with the rest of the ingredients until smooth.

6. Protein shake with strawberries and pineapple - 25.6 g protein, 470 kcal

• 110 g strawberries, fresh or frozen;
• 125 g Greek yogurt
• 125 g of milk;
• 30 g pineapple juice;
• 40 g soft peanut butter;
• ¹⁄₂ tablespoon honey.

7. Protein shake with banana and spinach - 22.4 g protein, 196 kcal

• ¹⁄₂ large banana, chopped and frozen
• 150 g unsweetened fat-free Greek yogurt
• 225 g spinach;
• ¼ teaspoon of vanilla extract (3.5 g vanilla sugar).

8. Protein shake with oatmeal and berries - 23 g of protein, 557 kcal

• 45 g oatmeal;
• 230 g of milk;
• 80 g frozen berries;
• 3 tablespoons of honey;
• 100 g Greek yogurt
• some ice.

9. Peanut Butter Protein Shake - 22.3 g protein, 485 kcal

• 80 g blueberries or blueberries (can be substituted for cherries);
• 1 tablespoon peanut butter
• 280 g fat-free vanilla yogurt;
• 1 medium banana;
• a few ice cubes.

10. Protein shake with nuts and seeds - 19 g of protein, 529 kcal

• 1 tablespoon pumpkin seeds
• 1 tablespoon sunflower seeds
• 1 tablespoon flaxseed
• 1 chopped banana
• ¼ teaspoon of vanilla extract (3.5 g vanilla sugar);
• 8 almonds;
• 245 g of milk (can be replaced with almond);
• ⅛ teaspoon of turmeric;
• 1 teaspoon honey;
• 3 ice cubes.

Soak pumpkin, sunflower and flax seeds in water overnight. Put the banana in the freezer.

Drain the water in the morning and grind the seeds in a blender. Add frozen banana, vanilla, turmeric, honey, milk, almonds and ice and use a blender to blend until smooth.